YHC hasn’t Q’d in a while and was eager to knock the dust off for Q-Swap. A workout was planned to handle a large crowd and to minimize the mumblechatter. Carpex is a difficult group to slow down. 13 for EC (of course SW PAX went for a run), 38 for the main event.
FNGs: Nope
ECP: Wahoo, Hamm, The Joker
EC: 2 milers: Warbucks, UTI, Slide Rule, Full House, Kosher, Redenbacher, Lipstick, 187
7.5 miles: Revere, Hanson
Warm Up:
YHC decided to start off on a high note with the slaughter starter (20 burpees OYO) to kill the mumblechatter before it really started. It slowed them for a bit before they were begging for a pledge and some good mornings.
A quick pledge of allegiance at the shovel flag and we were off on a mosey for carioca, side shuffles, butt kickers, etc. Circled up in the lot beside CC Jones park for:
Good mornings (SW style of course)
Goofball
Windmill
Sir fazio arm circles
Seal claps
Mosey back to shovel flag.
The Workout:
Thang 1:
Partnered up with PAX from rival territory for Flat tires across long parking lot with each partner working from 4:1 to 40:10 (wheelbarrow steps:merkins). When form broke down, YHC called recover and we mosey’d around to the other side of the church.
Thang 2:
Circled up for Howling Monkeys. 2 rounds were performed with each PAX doing 10 monkey humpers while other PAX held monkey humper starting position. Big circle, so we spawned off 2 active PAX. Slide Rule had enough and tried to stop the howling, but we continued for round 2. PAX then tried to mosey around to the other side of the building. It was at this point that Burt admired YHC’s pants and suggested I went shopping with M4L.
Thang 3:
Evolution of man (crawl, walk, run) x2 rounds
Line up on end of parking lot
Bear crawl to first island
15 merkins
Lunge walk to light pole
15 squats
Sprint to other side of lot
15 shoulder taps
15 WWIIs
*Repeato*
Mary:
Alphabet soup (CAPITAL LETTERS)
LBCs
American hammers
Hundreds
Mosey back to shovel flag for COT.
Announcements:
Q swap continues at Rush Hour tonight at 1800 (6pm).
New Carpex AO launches tomorrow at Waverly with 3rd F to follow
T-Claps (Recognition):
Carpex PAX for maintaining such a strong level of mumblechatter and living up their reputation.
Prayer:
No prayer requests, YHC took us out.
Thanks for the hospitality Carpex! It was an honor (and a challenge) to lead such a large and chatty group.
January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”
/in To Be Determined/by YogurtJanuary 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”
EC: Nemo
PAX: 16
Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler, Yogurt, POTS
FNGs: None
Warm Up: Mosey’d to far parking lot
Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s
The Workout:
Rinse and repeat between each exercise
Run backwards (Back Peddle) to middle of parking lot
Sprint back
1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.
2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.
3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.
Mary: The PAX took turns with several rounds of ab exercises to close out the Q.
Announcements: Tobacco Road Marathon & Half Marathon March 15.
Prayer: Prayers for the unspoken, Military, and First Responders.
R4TJ 5k
/in AO Post, Running 4 the John/by RedenbacherEC: Redenbacher
FNGs: None
Warm Up: 10 X SSH, 10 X Daisy Pickers, 10 X Good Mornings all IC
The Workout: YHC had pre-blasted a 3 mile and 5 mile option for this morning. My 3 mile Co-Q was MIA so we called an audible and decided to run an out and back to Holly Springs Road. We finished up the route with a run up the ramp and a loop around Ting to even off the mileage to around a 5k. Good work this morning men.
Mary: 🙂
Announcements: Check Slack and Facebook.
T-Claps (Recognition): HIM for showing up this morning.
Prayer: Our troops, unspoken.
YHC took us out. Always an honor to lead.
Pilot AO “Prison Yard”
/in AO Post/by BreachPax of 6 got stronger at a Prison Yard style workout where it was just about the beatdown
LED, Fonzie, FedEx, Double D, Fram and Breach on the Q
Warm Up: Run to the end of the driveway and circle up for some stealth 22 counts of SSH, Good Mornings, and Frankensteins
The Workout: A workout with six stations, 2 mins of work and 30 seconds of rest between each set to rotate 2 rounds
Station 1 Weight Plates- Round 1 shoulder shrugs- Round 2 Front Arm Raises
Station 2 Pain Sticks- Round 1 Overhead Press- Round 2 Curls for the Girls
Station 3 Fire Hose- Round 1 Overhead Pulls- Round 2 Front arm pulls
Station 4 Battle Ropes- Round 1 Waves- Round 2 Double arm slams
Station 5 Med Ball- Round one slams- Round 2 Squat Throws
Station 6 Tires Round 1 Flips- Round 2 Dead Lifts
Mary: 2 minutes of LBC’s
Announcements: First Friday at Bombshell benefitting the Travis Manion Foundation, 1 dollar from every glass sold and 10% of total sales go to the foundation, let’s pack the place
T-Claps (Recognition): None
Prayer: Focus on the positives and around you, not the negatives, it’s too easy to fall back and let bad things bring you down
Birthday Q at The Nest
/in The Nest/by FarvaFNGs:None
Warm Up: Started the day with a mosey around the parking lot and some line agility work, then circled up for for some side straddle hops, arm stretches (with a warning that they’d need them today), good mornings, and daisy pickers. Then told everyone to partner off for the first main event.
The Workout: I kicked it off with Dora the Explorer. We’d start by needing 100 total reps(L+R=1) from each set of partners of Australian mountain climbers. One Pax began the reps, while the other ran half a lap around the parking lot, then rotated as needed until all of the six are done. Then it was time to go exploring, we needed to find the sets of 200. It happened to be across the street next to a ramp with handrails. We needed 200 reps of split lunges and the partner would rail walk up both sets of handrails, then rotate as needed until all of the six were done. Everyone got their 200 and we set off again to find the sets of 300. We found them back in the initial parking lot and were serenaded to the Dora theme song on the mosey there. The sets of 300 were shoulder taps in plank while the partner did the line agility work that we’d started with this morning, then rotate until all of the six were done. Dora was toast but we still had time for more! Line up for main event number 2 – animal 11s.
1 monkey humper in cadence, bear crawl 2 spaces then 10 merkins on my down. Duck walk back followed by 2 monkey humpers in cadence, bear crawl 2 spaces, and 9 merkins on my down. Rinse and repeat totaling 11 each time until the final set of 10 monkey humpers in cadence and 1 merkin on my down
Mary: Mary was sounding good but I mentioned she looked like a couple of avengers to me. Circled up and on your 6 for 10 rounds of Captain Thor’s! Those begin with 1 sit-up and 1 American hammer in cadence. Add 1 rep each time until we reached 10 sit-ups followed by 10 American hammers in cadence. I believe all Pax were sufficiently smoked and one mentioned those felt like Captain America punched Thor in the face! Time for have a nice day and Dovetail took us out with several stretches.
Announcements: There is already an Ice Man in South Wake, so Yetis 2.0 is now named Jester after another pilot in Top Gun.
T-Claps (Recognition): Several EC posts this morning
Prayer: Travel, illness, wildfires, and our troops. I took us out and am thankful for the opportunity to lead
Modifying the Murph
/in AO Post, Tea Time/by DustyModified the first Murph workout of 2020 and plan to continue to mix it up some, replacing some of the standard exercises and include more running.
Warm Up: Run one mile
The Workout: Reduced to 50% of normal: 50 pull ups, 100 merkins, 150 squats
Mary: Run two miles
Announcements: none
Prayer: silent
Q-Swap Week – Disturbing the Peace
/in Convergence/by WarbucksYHC hasn’t Q’d in a while and was eager to knock the dust off for Q-Swap. A workout was planned to handle a large crowd and to minimize the mumblechatter. Carpex is a difficult group to slow down. 13 for EC (of course SW PAX went for a run), 38 for the main event.
FNGs: Nope
ECP: Wahoo, Hamm, The Joker
EC: 2 milers: Warbucks, UTI, Slide Rule, Full House, Kosher, Redenbacher, Lipstick, 187
7.5 miles: Revere, Hanson
Warm Up:
YHC decided to start off on a high note with the slaughter starter (20 burpees OYO) to kill the mumblechatter before it really started. It slowed them for a bit before they were begging for a pledge and some good mornings.
A quick pledge of allegiance at the shovel flag and we were off on a mosey for carioca, side shuffles, butt kickers, etc. Circled up in the lot beside CC Jones park for:
Good mornings (SW style of course)
Goofball
Windmill
Sir fazio arm circles
Seal claps
Mosey back to shovel flag.
The Workout:
Thang 1:
Partnered up with PAX from rival territory for Flat tires across long parking lot with each partner working from 4:1 to 40:10 (wheelbarrow steps:merkins). When form broke down, YHC called recover and we mosey’d around to the other side of the church.
Thang 2:
Circled up for Howling Monkeys. 2 rounds were performed with each PAX doing 10 monkey humpers while other PAX held monkey humper starting position. Big circle, so we spawned off 2 active PAX. Slide Rule had enough and tried to stop the howling, but we continued for round 2. PAX then tried to mosey around to the other side of the building. It was at this point that Burt admired YHC’s pants and suggested I went shopping with M4L.
Thang 3:
Evolution of man (crawl, walk, run) x2 rounds
Line up on end of parking lot
Bear crawl to first island
15 merkins
Lunge walk to light pole
15 squats
Sprint to other side of lot
15 shoulder taps
15 WWIIs
*Repeato*
Mary:
Alphabet soup (CAPITAL LETTERS)
LBCs
American hammers
Hundreds
Mosey back to shovel flag for COT.
Announcements:
Q swap continues at Rush Hour tonight at 1800 (6pm).
New Carpex AO launches tomorrow at Waverly with 3rd F to follow
T-Claps (Recognition):
Carpex PAX for maintaining such a strong level of mumblechatter and living up their reputation.
Prayer:
No prayer requests, YHC took us out.
Thanks for the hospitality Carpex! It was an honor (and a challenge) to lead such a large and chatty group.
Dora, Rocks and Nutcracker
/in Nutcracker/by DauberFNGs: None
Warm Up: Drove into the Nut parking lot and saw 7 men ready to go. Doc and Yogurt pulled in right before go time. Planted shovel flag. Shared with PAX multiple awakenings throughout the night, fearing I would sleep through my Q. Clock struck 530 on a cold (mid 30’s) early morning. Set out for a nice run around the school. Flanigan shared he and Nemo had got some early miles in. I reminisced about previous beat downs here with Moby. Circled school and headed to parking lot next to fence/rock pile. The following exercises got us going: 25 SSH, 10 Daisy pickers, 10 Willie Mays Hays, 10 O/H claps, 10 Seal Claps, 10 Imperial walkers. Partner up. One partner went and got a medium sized rock. Other PAX held plank.
The Workout: Pre-blast touted using rocks during a Dora. Modified the Dora knowing Pots had a wonderful arm workout planned for TBD tomorrow. Instructed PAX to complete the following with rocks as a team of two: 200 goblet squats, 200 plank touches (slap rocks from GP) IC, and Toe-tappers (soccer drill) IC. PAX not using a rock, ran a lap around the outside parking lot. T-claps for Flanigan helping Pots and me out complete our reps! We had a few more minutes and conducted the following exercises with rocks: 6 inch hold with rock over chest, 10 chest presses. PAX without rocks did LBCs. Return rocks. Headed to front parking lot with shovel flag.
Mary: Air was better without the smell of diesel (bus warming up). Cooled down with 10 plank jacks, 10 Mtn climbers, 10 H2M, 10 H2M L leg crossed and 10 H2M R leg crossed, 10 box cutters, 10 dying cockroaches, 10 Freddie Mercury. YOGA stretches (e.g. warrior I, II, pigeon, plank, downward dog, etc.)
Announcements: CSAUP run ATT, CPR training, Carpex swaps
T-Claps (Recognition): PAX coming out today (half of them were over 50! RESPECT!). And Flanigan for helping with some extra reps.
Prayer: PAX going through some child custody issues, Colonoscopy for Dauber’s wife today, Military deployed, Australian fires, Unspoken. Sprinkler took us out.
An honor and blessing to lead men. -Dauber
Indian Run at 8min/mile?? Ryan Hooper, 38, Dumbo
/in Paradise City/by LipstickFNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed
Nimble Minds
/in Downtown Train/by DocFNGs: None in sight
Warm Up: SSH, daisy pickers, fazio arm circles, seal claps, the flapping bird thingy. Mosey around a downtown loop with more traffic than expected, then off to the parking garage.
The Workout:
Started with a leg focus by lining up along a parking space and doing Baryshnikovs (squat followed by a one-leg jump), 10 spaces. Not particularly acrobatic or graceful, but got the job done. Duck walked back.
Moseyed to the stairs. YHC was a little too eager and took the PAX all the way to the top of the steps, then had to retreat back down a level to get to the top of the parking deck. At that level PAX lined up along a parking space and completed three lunge walks followed by a copperhead squat (prisoner squat with a three count on the down) down the length of the deck, then 25 calf raises OYO.
Time for some upper body focus.
PAX lined up facing the opposite direction and went about half the distance of the lot doing bear crawl merkins (three lengths of bear crawl followed by a merkin with arms staggered). Around half way PAX switched to the Dirty Harry (crab walk with full extension of the stepping leg; not exactly sure what that has to do with Clint Eastwood) to the end of the lot.
Moseyed to the rock pile for a full set of Jack Webbs (to 10 merkins, 40 presses) with rocks, interrupted by one arm curls (X 10 each arm) and one arm triceps press (X 10 each arm). Some decent mumblechatter but very limited counting by the time we got to 10.
Mary: Returned the rocks and headed back to the start for core exercises, including low slow flutter, dying cockroach, diamond merkins, homer to marge, plank jacks, crab jacks and others that YHC is forgetting at the moment.
Finished with a short focus on healthy minds, including a minute of silent meditation followed by a cross-lateral exercise that’s focused on communication between the two brain hemispheres.
Announcements: Not sure – YHC was retrieving his cell phone – see Slack and FB
T-Claps (Recognition): All the PAX that showed up this morning to continue getting stronger in the new year
Prayer: None spoken, CHIPs took us out with a hopeful message for the new year.
It was a pleasure to lead. Aye!
Mutiny/Red October
/in Mutiny, Red October/by LED7 pax for EC
FNGs:Yeti(Chris Zerkel)
IcemanJester (Malaki Zerkel)Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.
15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.
7’s wonder bra and slow merkins
repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.
Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia